- Start with a straight bar or easy bar attachment .
- Get your elbows directly underneath the bar, squat straight up and then walk back a few steps.
- Break at your knees and hips to initiate the squat. Make sure you maintain a flat back.
- Squat all the way back to a standing position.
- You can use a straight or EZ bar on this exercise. Cable should be set all to the bottom.
- Grab the attachment and walk back a few steps. Take a split stance. One leg in front and one behind.
- Break at the knees and hips to initiate the split squat. Make sure your back knee touches the floor.
- Squat back up into a standing position.
- Stand upright facing away from the cable crossover with the cable set to the height of your hips. Use an ankle/wrist attachment.
- Extend at the knee against the cable.
- Hold low cable handles at shoulder height with your feet shoulder-width apart.
- Squat down while keeping your chest raised and knees tracking outward.
- Stand powerfully and press both handles overhead until your arms are extended.
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